From Chaos to Control: How Pre-Performance Routines and Checklists Reduce Anxiety

Pre-game nerves rarely sounds like “I don’t believe in myself” it usually sounds something like:

“Have I warmed up properly?”

“Did I eat too much… or too little?”

“Where are my shin pads?”

“What if I forget everything I’ve ever learned and embarrass myself in front of everyone I’ve ever met?”

Naturally, we tend to believe that this spirally, chaotic feeling before competition is a confidence issue and that we don't feel ready to perform. But really, it's just your brain dealing with uncertainty and not knowing what's coming next. And when it doesn't know what comes next, it fills in the gaps with ✨Panic✨.

This is why giving yourself some structure before games can alleviate some of that panicky feeling so your brain can stop screaming and you can go into games feeling like a calm, zen monk living peacefully on top of a mountain (...or something like that).

Why Anxiety Thrives On Chaos

If something is important to you, like a big competition for example (or giving a presentation in year 3 about why walruses are your favourite animal), your nervous system will go into high alert mode.

Now, this is completely normal, but the problem starts when your brain also has to:

• make loads of decisions,

• remember a million little details,

• and constantly ask, “Did I forget something?”

That’s when this high alert mode quietly ramps up it's ugly friend anxiety along with it.

So, what can we do to get rid of anxiety? Reduce uncertainty and create predictability under pressure. And how do we do that? By having a solid pre-performance routine which reassures your nervous system that we're in control, we know what's happening, and to stand tf down. What a Pre-Performance Routine Actually Does

Having a routine is all about reducing mental clutter. When you repeat the same sequence before training or competition, your brain doesn’t need to think as much.

Less thinking = less spiralling.

Over time, your routine becomes familiar, and familiarity is grounding. Even when the environment changes, the routine stays the same and this consistency helps your body settle into performance mode quicker.

Importantly, routines are flexible and controllable so if something changes, you adapt without making a scene.

Some people also have pre-game rituals but these two are very different from each other so let's clarify the difference ASAP.

Routines vs Rituals (VERY Important Distinction)

They may sound similar and in every day life might be used interchangeably but in sport a routine and a ritual are two very distinct things.

Both can help in reducing feelings of anxiety before games but the main difference is that routines are flexible and are based on things you can control which help you prepare for upcoming training or match. Whereas a ritual on the other hand is usually a rigid and superstition-based action which can be quite risky.

Let me paint the picture a little more clearly.

• Routines: dynamic warm-up, breathing exercises, short visualisation, listening to music.

• Rituals: "If I don't wear these exact socks, we're going to lose" or "I need to eat exactly 2 girl scout cookies before every game otherwise we'll lose" (this was actually the pre-game ritual of former NFL linebacker Brian Urlacher).

Now rituals aren't all bad, they have been shown to reduce perceived anxiety and improve focus but the risk is that if it requires extra materials (e.g., special socks or girl scout cookies) and you forget them... You. Will. Panic. And that, of course, is the opposite of what we want.

So, if you desperately want a pre-game ritual, choose one that doesn't require extra materials to bring and instead choose one that you know you can do every time. For example tapping the goal post before the game or touching the field or court as you step onto it.

That being said, routines are evidenced-based and are generally considered better for high-level, consistent performance. So if I was to recommend one, you know which one I'd choose (I hope).

How to Build a Simple Routine That Actually Sticks

Think boring. Think repeatable.

A solid routine might include:

• the same warm-up structure (dynamic stretching + visualisation)

• one breathing pattern

• one focus cue

• one final physical action before starting.

That’s it.

Where Checklists Come In

Let’s take a second to talk about preparation checklists because who doesn't like a good list. A checklist is basically a way for you to not carry everything in your head.

Before a competition, your brain is already busy so asking it to also remember kit, nutrition, logistics, recovery tools, and timing is… unnecessary stress.

Checklists work because they externalise the chaos so instead of repeatedly panicking because you think you've forgotten something, you can check the list once. Tick it off. And move on. This massively reduces that low-level background anxiety that follows athletes into warm-ups and early moments of performance.

Your checklist should cover the basics: kit, nutrition, timing, recovery tools.

Nothing fancy. Nothing dramatic.

The goal is to free up your attention so when it’s time to perform, your brain isn’t stuck doing admin work.

Common Mistakes To Avoid

This is where athletes accidentally sabotage themselves so listen (or read) carefully.

Don't copy pro routines. Just because a professional athlete does something doesn’t mean it works for you. Their context, schedule, support staff, and nervous system are different. Create your own routine that works for you.

Don't overcomplicate it. If your routine takes 45 minutes, three notebooks, and a minor personality shift… it’s too much. Simple always beats impressive.

Lastly, don't only use routines when anxious. If you only use your routine when you’re stressed, your brain links it with panic. Use it all the time. Make it boring. That’s the goal.

Conclusion

Pre-performance routines and checklists are about process over outcome.

Consistency matters more than how you feel on the day. You don’t necessarily need to "feel ready", you need to be prepared. When you're prepared, our ugly friend anxiety has less room to run wild.

Give it structure. Give it familiarity. Give it a plan.

If you want help building a routine or checklist that actually fits you, feel free to reach out. No crystals. No superstition. Just simple, evidence-based tools that work ;)